First "Official" New Year's Workout

Bench Press

225x5, 315x5, 325x5, 325x5, 325x5, 325x5,

Bentover Rows (With straps for 365)

315x5, 315x5, 365x5, 365x5, 365x5

Squats

315x5, 365x5, 365x5, 365x5, 365x5,

Straight-Leg Dead Lifts (Lowered to mid-shin with neutral/flat back)

315x5, 405x5, 405x5, 405x5, 405x5

Basically, Day 1 of Bill Starr's 5x5.  Not too shabby.  Knee feels stable straight on...got a little shaky moving that squat bar off the pins.

All of my offseason success I owe to my partner Mark Cannon; all of my failures and shortcomings are my own.  Thanks to Team Keller, and all those who wrote and called after my injury for getting me back on the path.

Maybe in a year I can throw farther.

Even Duncan...the injured guy has a training log...great now if I start one I'll just look like a follower.

So, I will go stealth, that way no-one knows that I am training up to be mediocre this year.

Go Dunc!  I'll watch this space for my lifting inspiration.

Back to the Gym

Weighted Pullups (Yeah Right...these were not happening.  I'm not a Burchett or anything...) Instead these became Lat Pulls.

3005x5x5

Weighted Dips

BW+90x5x5

Standing Military Press (Done with a split stance, weight to chin)

225x5x5

Deadlifts

545x5x5

Felt good today.  I think my shins are still bleeding, because now my BDU's are stuck to them. 

Who runs Bartertown????

Workout #3...I did not intend to have to do these back to back...

Incline - 275x5x5...nothing earth-shattering here.

Front Squats - 275x5x2, 315x5x3...our hero narrowly avoided getting stapled to the floor on the last one...geez

Straight Leg Deads (Snatch Grip) - 225x10x3...stretch

Challenge - Kroc Rows...Saw these things all over YouTube, so I gave them a run.  100 lb DB 30 reps per arm.  No worries.  Should have gone heavier or done more reps.  Either way I was, and am, spent.

More to come.

I'm the guy who keeps Mr. Death in his pocket.

100's are the biggest DB's I have access to. Nice work so far !!

Workout #4...Let me tell you of the Days of High Adventure...

Bench 330x5x5

Close Grip (Just Because) 225x10x3

Bent Over Rows 365x5x5

Squats 365x5x3 405x5x2 (Aw Snap!)

RDL's (Mid Shin) 356x5x1, 405x5x3, 455x5x1

Not a bad Monday.  How goes the training gents?  And ladies?

Most people cant do this stuff on two good knees. crazy good for only having one. Keep it up

Had to stack them up again...killing my recovery.

Lat Pulls (Stack = 300)

Stackx5x5

Weighted Dips

135x5x5 (OMG this sucks...I recommend this ONLY for athletes...not sure WTF I was thinking about)

Military Press Standing (Front with split stance, weight to chin)

235x5x5

Tricep Pushdowns (Stack = 250)

Stackx15x3 (Nautilus machine...so it was really only 60 pounds or so...but what can ya' do?)

Kroc Curls (Oly bar)

95x25x3 (Tried to minimize arching the back and slanging it...Texas term...made it hard to tie my shoes later)

That's all for now.  Today called for deadlifts but I did not feel like I had enough rest from yesterday.  Brings me to my next point...I am having some recovery issues from the heavy deads, and per His Royal Mylesness, I might be going too heavy for too many.  Any weight/set suggestions?

I ask you, KiltBill, what is best in life?

My planned rotation?  As if I even knew what that was...lol.

Teach me something Mike.  Also, I have some input for your deads.  Give me a call this evening and we can rap about it 512 426 1922.

Come to Texas this summer.  Get your Game on.

When it comes to lifting, brother, I don't think I can teach you anything.  I was just noticing that you seem to be working push and pull in each workout.  Just wondering what your split is.  I need more recovery these days.

I am coming, with the whole clan, to San Antonio at the end of March you gonna be there?

Will call you this evening.  Thanks, brozilla.

Basically, I try to do some pushing and some pulling every workout, with a few supplemental lifts.  My lifting partner, Mark Cannon, and the Phenom, Nick Cannon, have had good success with this method, particularly as we upped the hip/quad/ham specific lifts.  This season I expect Texas to welcome AT LEAST to more solid A contenders.

I look around at specific lifts for specific results in specific events.  For example...last season I could not clear 30 feet with a sheaf.  Period.  I went 28 a bunch of times with a 20 pound bag, but never made it to the big 3-0.  Was I using my legs?  Not really.  I was using my back.  Watching some of you Sheaf Chiefs, it dawned on me I might want to be a wee bit more explosive.  Enter a LOT of RDL's, partial pulls, and squats for speed.  Deadlifts concentrating on the fastest possible "break" from the floor and hips driving forward when the bar crosses the plane of the knees...activating quads, glutes, and hamstrings as hard as possible as fast as possible when the movement is initiated.

If I had to do away with some lifts, it would most likely be bench press.  I love it (who doesn't?) but I do not see a real translation to the Games.  I kept getting arse knocked in the dirt by guys I KNOW have never heard 4 plates jingle on a bench rack.  I mean literally kicked me in the mouth.  There is a lesson there...focus on core, post. chain, and Mike Baab's "bouncy bouncy" explosive legs.

Pushing and pulling in the same workout several times a week is a good way, for me, to get all the blood and attention and focus into the muscle groups that are going to help me the most.  In addition, the overload, in both weights and reps, forces the CNS to get with the freakin' program.  And, since my meniscus is officially shot to hell, I have to do everything possible to make the supporting musculature as strong/stable as possible.

When "The Man" releases me to do oly lifting, bench press will probably go away in lieu of incline, and there are going to be a hell of a lot of snatches/cleans/push presses ala T-Robb.

And pie.  Lots of pie.

Duncan McCallum wrote: And pie.  Lots of pie.

Bingo...and peanut butter, and grilled cheese, and chocolate, and ... oh wait I shouldn't be giving away all my secrets.

You are really getting after it Dunan! Keep it up brother.

I am getting inspiration from your log. Thanks!

"I kept getting arse knocked in the dirt by guys I KNOW have never heard 4 plates jingle on a bench rack."

Are you talking about me? Cause you are right.

I like how 3+ plates on a side sounds in a clean. I am sure you do too.

Glad to see you are doing what you love. Training.

For the record, I have never, Knocked you in the dirt.

Duncan McCallum wrote: If I had to do away with some lifts, it would most likely be bench press.  I love it (who doesn't?)

me. 

Duncan McCallum wrote: but I do not see a real translation to the Games.

Keep in mind though...while we are diss'ing the bench...muscles work in pairs.  Your antagonist muscle should be as strong as your working muscle.

You see this all the time in guys that build up their thighs but not their hams...and they pull something.

The body will only move as fast as it can control and counter act.  The chest and the back work opposite each other so you need to have enough chest strength to balance out the back.  We all work so hard on our backs and rear chain that the front gets minimal attention.

My chiropractor even told me I had to start working out my chest to help with the adjustments because my back was overpowering my chest.

So...to get the back to work at peak efficiency you need decent chest strength/flexibility...to get the tri's to put at peak efficiency you need the bi's to have enough strength that you don't throw out your elbow.  It's all about balance.

=====
Edit - agonist does not = antagonist...oops...:^)

http://www.runtheplanet.com/trainingracing/stretching/chap1-cooperating.asp - http://www.runtheplanet.com/trainingracing/stretching/chap1- cooperating.asp

C. Smith wrote: "working chest" =! benching

Is it scary that a man this big is trying to use programming logic in his response....

...or scarier that my OCD really wants to correct it?

Not saying you have to bench at all...just using my exercise science degree that cost me so much I am still paying for it.  I've heard things similar to your 'no sport carry over' get expounded to 'i don't need to work chest'.  In our cases, we have such strong backs relative to the general populace, we can get hurt if we are not balanced.

Ok...done with my minutiae.  Back to throwing and watching Duncan kick all our butts with his casual weights like Greg does to my ego in his thread.

I hate benching with a passion and think it's stupid. Incline pressing is okay I guess and I'll admit I started doing it recently. Overhead pressing and the different variations are better in my opinion and probably more usefull. I'll admit I am horrible at overhead and neglected it for many many years but have seen the light and am starting to do more of it.

As far as imbalances go, while I think there needs to be balance, I think many people are more imbalanced to the point where they need back work rather than the other way around. We've grown up with the idea that lifting meant benching and it's still the layman's first thought when thinking about lifting. I mean how many times have you been asked "how much ya bench?" I rarely have non-strength-athletes ask "how much ya pull?" Gyms all over the country are full of people in $50 affliction t-shirts benching and curling like mad, overhead work is rarely done anymore and IMO a more impressive test of strength. I'd much rather pull, squat or do some OHP than do a bench press.

Monday...A little note...I really wanted to get after it this morning.  Set the alarm for 4:00 a.m. and headed to the gym.  Freezing outside.  One nosebleed later, this is what I have to show for it:

Bench...(Yeah, whatever!!!)

315x5x5

Squat

315x10x5...Done as quickly as possible.  Down to 90 then popping up out of the bucket.  Gettin' my Vincent on!  Except they do it with 500 pounds.

Tricep Pushdown...These count

250x15x5

GoodMornings...JC the legs were shaking.  Feet a bit wider than normal, good and slow on the way down then quick on the upswing.

315x10x5

Iso Shoulder Press...Nautilus Machine, 4 45's per peg (Not sure what the apparatus weighs so I did not incorporate that into the total)

180 per arm...360 total...360x8x5

The Killer...WTH was I thinking.  See, all this time I thought advice from Myles and Don and the Baabasaur would be great.  Clearly, those men are much tougher than I am. 

Snatch Grip RDL's with wraps...Not the widest grip ever, but passable.

405x15x3

Nose started pouring blood after the second set...cold air caused it I'm sure; I had no gas left so it wasn't intensity.

Total Reps = 285

Total Pounds = 92775

Tonnage = 92775/2000 = 46.3875

I don't math so well...feel free to check/correct it. 

Probably some local fisherman, out for a pleasure cruise, at night... in... eel-infested waters...

anybody want a peanut?

Dunczilla, you doing any core specific stuff?

Core-specific...hmmm...

I have Zerchers Wednesday, does that count?  Front squats with all the abs tight?  I used to do plate winds all the time, working on the heel/toe transition, but can't really do that at the moment.  I do lots of ab work for a fat man (hard to tell, I know) and as soon as I can run around again (no running for the time being) I will be living in a plyometric hell.

Frankly, I never really saw the point of core exercises in and of themselves; in my opinion, which is both free and simultaneously worthless, my core gets enough work.  I would much rather focus on the posterior chain than doing loads of core work.  Personally, I feel like the whole idea of "core" is something made popular in "fitness centers" and "health clubs."  Something that can be slapped all over wobble boards, ab-rollers, and those inflatable balls..."This will make your core strong!"

Now, I will be the first to admit that mine is probably not the example to follow here.  Core-crushers must be at least partially legit, or folks like Hadley wouldn't do them.  Weak abs = Sore back.  I don't typically have a sore back, so I assume my abs are strong enough.  And we know assumption is the mother of all scew-ups.

I guess if you consider your hip flexors part of your "core" then yes, I work those, or will, when my knee is all better.  Sprints sprints sprints.  Drag the sled.  Makes you greasy fast, ala Baab, and has a direct translation to caber...remember Nathan Burchett, aka Barry Allen, in Minnesota?  Zoom-zoom.

i tend to agree with the notion of the "globo gym/tony little core" stuff that provides lots of marketing opportunities and not necessarily any meaningful results.

My thoughts on core have more to do with throwing specific core work designed to functionally strenghen the connection between your two planes, the lower and upper body.  the lower body generates alot of force.  if its not translated to the upper body and out to your levers, you're running in quicksand.  and, they are great for developing timing.

I think stuff like core crushers, cable side pulls, suitcase carry, hammer winds, plate twists, etc.  are probably pretty good stuff.  during the 08/09 offseason i got away from working the core thinking the training i was doing was good enough.  well, look at my numbers.  they were subpar, AND i pulled an ab.

I think Ryan Vierra is a good example of someone who does alot of throwing specific core work.  he's not bad.

much love. 

Alan,

Sounds like I owe you an apology Hoss.  I have love for just about everyone who goes to the gym on a mission.  I used a Bosu ball for the first time yesterday in physical therapy...good Lord...that was no punk.

I hate "fads."  I really dislike the way we are led around by the nose by folks like Jillian Michaels, Billy Blanks, Dr. Phil...I believe in my heart we are losing/relinquishing our ability to be free-thinkers.  Nothing p*sses me off more than seeing folks doing cosmetic lifts wearing NASA-inspired "As Seen on TV" thermal suits and Nike Livestrong Ultra gloves with a $13 bottle of water distilled from Tiger Wood's sweat glands.

It's about effort, not appearance.  This crap floating around the gym makes my head hurt.

But you are right Big Man...it is for me to think and not to say.  Please accept my apology; I would never diminish or cheapen the efforts of someone who is giving fitness a chance.

Duncan

We really shook the pillars of heaven, didn't we Wang?

Alan,

If my knee will hold me I'll be there, provided there is room for a Texan. 

Went to my first physical therapy session yesterday and, not only was my therapist a freeking Goddess (Think Cate Blanchett in Lord of the Rings) but so help me God she had purple eyes!!!  AND she is addicted to pain.  I was breathing ridiculously hard afterwards.  I have over 120 degrees of bend in my left (busted) leg, and the strength is there...now I have to work lateral stability.  That's the phrase that pays.  Hello one-legged squats!  Running in a month, maybe throwing in two.  Time to get serious!

I take it as a compliment Alan.  We'll discuss the heavier things on the racetrack Hoss.  See you in a few months.

Duncan McCallum wrote: If my knee will hold me I'll be there, provided there is room for a Texan.

I hope they have room for two.  Hoping to make the trip again this year.

Duncan McCallum wrote:  I was breathing ridiculously hard afterwards.  I have over 120 degrees of bend in my left (busted) leg, and the strength is there...now I have to work lateral stability.  That's the phrase that pays.  Hello one-legged squats!  Running in a month, maybe throwing in two.  Time to get serious!

Band walks in a squat, steps, side step with bands, etc, etc.  They ALL frikken hurt!!  But, made me better again, so should work great for you too.

Funny the rehab girl...mine was a pistol and I loved setting her off.  So I would bitch 'n moan to get her riled up then take what she gave me.  I would'a dated her in a heart beat...but was taken at the time.

Hoping to see you throwing again this year too!

Cue theme music...

Monday

Bench

315x5x6

Shoulder Press...I cheated...all we had was a Smith Machine

3 Wheels per sidex5x10 (For Speed)

Icarian Wide Bench Machine...got to start filling out my tshirts

4 wheels per sidex5x10

Cambered Curls

70x5x20

Tricep Pushdown

305x5x10

Leg Press

Sets of 10 (starting with 5 plates per side) until I got 11 plates+5 per side...forgot that the sled weighs 54 pounds (Must be Canadian)...Last set was 1054x10

Rehab...well...my therapist says "You did how much?  Yeah, therapy is done."  I'll go back and start with them again once I can run...in 4 months.  Which is right before I can do Olympic lifts...in 6 months.  All that for a $30 co-pay.  Mortals...

They should have just kicked me in the p-kow...

Thursday at LA Fitness = Cougar Thursday...if I ever needed an excuse to go to the gym...

Squats

315x5repsx3sets, 405x5x2, 455x3x2, 500x1...yeah, that really happened...finished we 315x5x3 for speed

Close Grip Decline (No real reason...just felt like it)

315x5x5, 365x4x2, 405x1

Partial Deads...give or take 12 inches off the floor for a starting position...again for speed

405x5x5, 495x5x3, 585x5x3

Snatch Grip Straight Leg Deads...stretch reflex FTW

225x10x3

Tricep Pushdown

305x8x5

Tricep Overheads...done with split stance and rope attachment

200x25x4 (Alternating stance)

Cambered Bar Curls

80x10x5

Getting there...slowly but surely.

Duncan McCallum wrote:  Running in a month, maybe throwing in two.  Time to get serious!

What is this "running" you speak of? It reminds me of this fad in the 70s called ?yogging....apparently you just run??..??

Great lifting Hoss! Very proud of how you are handling this injury, in attitude and passion in the gym. I haven't seen you have one hickup.  And geez still, a busted knee and you're still pulling upper 500s. Nice!

MM

Duncan,

If I some up friday night before the clinic next week are we going to go lift?

Dude,

I would not miss a chance to lift with THE Quint Melius.  Honored and humbled.  Count on it bro.  Might even drag Johnny Irvin to the gym...

Will be good times partner.

How long were you at the gym?  Lots o' poundage. 

Strong fellow.

An hour and a half...maybe a little more.  I go fast man.  Especially when I can superset things.  The decline bench is right next to the tricep machine which is right next to the cambered bars.  I can knock that stuff out quick.  Did squats, stripped some of the wheels off, dropped it down to the pegs and rolled right into partial deads.  Finished those, dropped weight to 225 and pulled it out of the rack to the floor and went for the snatch grip deads. I don't like to go to the gym and screw around. 

I read somewhere if you are in the gym for more than 2 hours you aren't making gains, you are making friends.

I would probably benefit from a little more rest.

I guess I am resistant to change.  There has been some discussion/research to suggest that more rest is better for strength/power athletes...get your gas back and then get after it again.  I have been blessed with fast recovery from heavy lifting days/high volume days, so I probably push a little harder than others...maybe to my detriment, maybe not.  On the other hand, I have found that a solid base in nutrition makes a difference; so much of that recovery comes from hydration, good protein intake, etc.

Could I cut down the number of exercises I do per session?  Yup.  Could I lighten the load and still make solid gains?  Maybe.

We'll see in 2011.  Until then, it is on whoever reads this to teach me something through your example.

I read somewhere if you are in the gym for more than 2 hours 45 minutes you aren't making gains, you are making friends.

That's just me though. And I still have friends!

I guess I need some friends...

Truly, if I did not have to negotiate with/around everyone else in the gym, re-rack a bunch of BS left on the racks, and had a partner with me to help get things going I would be faster.  I do what I can to keep my rest consistent, I don't jawjack, etc.

As it is, this is a pretty good clip for me.  Apparently not for others.

I will time tomorrow's workout and give it the old college try. 

Duncan,

Don't worry no one can stand to lift with me for longer than an hour and half.

Sunday

Yeah...I didn't plan on breaking the Sabbath...oh well.

Incline 275x5x6

Nautilus Iso Incline 3 wheels per sidex5x15

Cambered Curls 90x5x10

TBar rows 6 wheelsx4x8

Lat Pulls Wide 295(stack)5x8 With wraps and a bit of lean

Lat Pulls Close 295(stack)5x8 With wraps and a bit of lean

Nautilus Pec Flyes 200x5x10

1 hour, 17 minutes.  I'm working on it.

"Beyond this door is a corridor, and at the other end of the corridor, is the dagger. Oh, there's one other thing. You must carry this glass of water all the way without spilling a drop."

Today was blah...

Squat

365x5x5

Leg Press

Started with 10 plates for 10, then added 2 more for 10 each set.  Ended with 24 plates total.  Hammer Strength Iso Press thing.

That was about all I felt like doing.  Motivation was subpar today.

8 or 9...give or take.  Finally starting to get some definition back in the left leg.

Too bad HG's aren't just about definition...

So, what are we lifting Friday night?

Tuesday...Going out of town tonight to the wilds of West Texas so I had to stack my workouts.  I do not recommend this.  Thankfully, I still had a vial of Quint's blood from our last throwdown.  Mixed that with some Creadrive, a hair plucked from Spencer's beard, a bit of towel I stole from the Vincent's, and stared at a picture of CrazySaladBoy's abs before I went to the gym.  Eye of the Tiger.

Bench (weight, sets, reps)

315x5x7 - Thank you to the Marine that pulled the last rep of the last set off my face.

Iso Bench Press - 4 platesx5x8...thought this would be a good polisher.  Yeah, it was more like a plate-loaded beatdown.

Pec Dec

190x5x20 - That's as high as the machine went.  On a humorous note, I got stuck in the machine.  My FRICKIN GUNZ got in the way!

Shrugs

315x5x20 - All different grips...supersetted with the pec dec (After I finally extricated myself)

Bodyweight dips

5x15 - Nice forward lean, focusing on speed...down under control and powering through the extension

Caber Curls

150x5x15...you know, 'cuz Craig does 'em.

Single arm cable curls

40x5x15 - All on the left arm, full extension, full contraction

1 hour 23 minutes.  I am tired.

"It's possible, Pig, I might be bluffing. It's conceivable, you miserable, vomitous mass, that I'm only lying here because I lack the strength to stand. But, then again... perhaps I have the strength after all."

Nice work Duncan...

B

This training log is awesome J I am always realizing how week I am in everything compare to you and Quint, except deadlift maybe. Might be the reason why I always loose to you guys at the HG. If you guys are going to work out on Friday you know you are always welcome to come to Metroflex Gym. You can show Quint and Jonathan how real men train. (Not saying that I am the real man)   

Caber Curls

-----------------

Dang, learned something new!  Even watched Craig's vid on youtube.  WOW!  I can see how there might be a bit of sport specific carry-over there.

Let's see how many gym rats scoff at me for body english.  Can't count the number of times I have tried to explain I am lifting for a sport, not a pose...different approach!

Monday...So I woke up and felt like a bag of squashed possum heads...I felt bad, and my knee felt worse.  So I skipped my early morning lift.  I caught up with it this evening.  Was supposed to do squats but the knee was not having it...

When life hands me lemons...I stick them in my pants.

Bench

315x5sets of 8...no failures this time...Google that!!!

Close Grip Bench

225x3x10...FAST...hands about 8 inches apart

Hammer Strength Iso Bench Press

5 plates per sidex5 sets of 8

DB Overheads (2 Handed)

125x5x10

Tricep Pushdowns

320 (Stack) x5sets of 8

Cambered Bicep Curls

100x5x10...supersetted (word?) with single arm (left) cable curls...that left bicep will just not develop

Hammer Strength Machine Flyes

200 (Stack) x6sets of 15

Monster Milk FTW!!

I know what you're thinking, but yes...that really did just happen.

Lift strong y'all!!!

Now Duncan that looks like my kind of workout, I guess I rubbed off on you this weekend. 

Drop that Zero!

Dude....so funny!!!  Irvin should have done that...I guess he didn't really want to be right!

Yup, I go to the gym now and think WWQD?

Is that Ric Flair over there?

Dude....is this you?

(Except I am pretty sure your legs would not be that big from your work out above....)

It's ok Craig...I don't throw far anyway. 

Doing what I can, which is enough for now.

So many of these presses/flyes/etc go away when my leg is back in one piece and I can do other things.

Hey Duncan....just picking on you.  I know it totally sucks to have a bum wheel.  Frick it can hurt just sitting at your desk.

Hopefully we are just keeping you motivated. 

As for what Craig said...you know he might have something in that twisted up logic there. 

I think a slightly simplified version of what Craig was saying could be represented as:

a > b

however, a + a = c

and, c < a

or perhaps even, c = b

Oh no...I absolutely understand where y'all are coming from.  Hell, I am a little embarrassed that all I can really do right now is upper body and some lower body lifts when it feels good.

I accept all comments and advice humbly; it renews my sense ofg purpose and offers me perspective.  I tell folks all the time that I am in a sport where most of my competition has forgotten more about the Games than I am likley to learn.  This extends from the weight room to the trig to the podium.  For that I am grateful.

My workouts are not necessarily the most conducive to the Games, and I will be the first to admit that.  I am comfortable with lots of upper body reps, curls, etc.; to be the most successful Highland Athlete I can be, I have to get into the lifts and training that makes me uncomfortable...I have to turn weaknesses into strengths.

And I will.

Duncan McCallum wrote: Oh no...I absolutely understand where y'all are coming from.  Hell, I am a little embarrassed that all I can really do right now is upper body and some lower body lifts when it feels good.

And you still have me in the dead by 100+ lbs...with a broke wheel.

MM

Today was a good day.

Incline...looking for speed.  Might have found a bit.  Changed the grip up between sets (Close, wide, SUPER wide, etc.)

225x10x10...done in about 15 minutes or so.

Tricep overheads...some strange machine...good for a long stretch of the muscle (and for the beach!)

Stack(190) x15x10

Leg Press

1000x15x10

I called it a day after that...had to get to the office.

Oh yeah, I ran a mile in 12 minutes to warm up.  Starting to get the leg back underneath me.

Wayne is correct (damn Science!!!) When I put a total on a lift, if it is a machine, I write it as such.  It was 1000 pounds of weights (and yes, I unloaded it...gasp) but with the mechanical advantage it is considerably less.  So if someone asks "OMG how much is that?" I always say it is 1000 pounds, but the machine makes it easier.  Physics...damnable physics.

Monday!

Jogged half mile, 12 minute mile, half mile cooldown.

Fronts

225x5, 315x5, 365x3...was not reall feeling these today.  At all.

Leg Press

540x40x5...another plate loaded machine...trying to get the burn all the way down to the femur. 

That's all sportsfans...had a medical emergency in the gym (not me) and I had to find a phone booth.  Not in the mood to lift after that.

Y'all keep training hard...going for 315x10x5 on Wednesday...and 1001 jumpropes for All that is Baab.

Why do you have a gun in your trousers Tommy?

Duncan McCallum wrote: Why do you have a gun in your trousers Tommy?

Is it for zee Germans??

Do you know what nemisis means?

Rockatansky,

Will I be traveling to the Frozen North to do battle again?  Probably not...at least this year.  Frankly, as good as my knee feels, I still don't trust it to hold me up for the kind of throwing it would take to place up there!

I will be back though...rest assured.  "Sweet Feet" has a record up there I chased all last season!

How are things going for you?  High speed, low drag I hope.

Ha ha ha.....